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The F45 8 Week Challenge is a nutrition program designed to help members adopt a healthier lifestyle and learn more about holistic wellbeing. The F45 Challenge portal is FREE and provides the meal plans, recipes, and resources to support you on the Challenge. To sign up to the F45 Challenge, simply log inand download the FREE F45 Challenge App.
If you want to train at F45, you will need to contact your local F45 studio to find out about their membership fees. Find your local F45 studio
SPRING TRAINING (WEEKS 1 & 2)
Let’s get back to basics! This phase focuses on lean meats with lots of vegetables. It’s important to give your body the calories it needs to perform, though, so let’s take the guesswork out of it by using our handy calorie calculator. Once you’ve calculated and mapped your total calorie burn, you will know what your body needs to achieve your goals.
REGULAR SEASON (WEEKS 3 & 4)
By now, your body will be adjusting to the calorie deficit and you’ll start to see results from clean eating. As a reminder, make sure you’re giving your body the right foods at the right time. Discover the power of macronutrients to build strength, fuel your body and achieve your goals.
CHAMPIONSHIP ROUNDS (WEEKS 5 & 6)
The Championship Rounds are where we start to make lasting changes. Harness the power of micronutrients to kick your health into high gear from the inside out, including increased brain function, energy and immunity.
WORLD SERIES (WEEKS 7 & 8)
In the World Series, you will now be looking and feeling great. Ensure you keep these healthy habits for life and focus on what your body needs to thrive and sustain these changes in the long term.
Get the most out of the Challenge by treating the Maintenance Phase as your blueprint for life. Maintain the great results you’ve achieved during the Challenge or reassess your goals and set new ones.
There are four 8 week Challenges per year:
3rd Feb – 29th March
27th April – 21st June
20th July – 13th September
12th October – 6th December
Women who are pregnant or breastfeeding have varying nutritional needs and it is recommended that they obtain professional advice regarding the suitability of a fitness training or nutritional program such as the Challenge.
Your local studio may have a prize for participating in and winning the Challenge. However, F45 HQ also offers prizes in the following categories:
Runner-Up Prize – Greatest Weight Loss
As a runner-up prize, we award a prize to the female and male with the greatest percentage total weight loss. Each winner will receive $3,000 (AUD).
Runner-Up Prize – Greatest Fat Loss
Our second runner-up prize is for the greatest percentage fat loss. Each of the male and female winners will receive $3,000 (AUD).
The People’s Champion
The main prize and is awarded to the male and female with the greatest overall transformation. Each winner will win $12,000 (AUD). The People’s Champion combines the results from the greatest fat loss and greatest weight loss and also takes into account the overall transformation.
If you have forgotten your password please use the “Lost your password” link under the login box and an email will be sent to your inbox for you to create a new one.
The Maintenance Phase is the period before and after each Challenge. Even though the official Challenge period is over for the time being, it doesn’t mean that your healthy habits should stop.
We are here to support you every step of the way. That being said, during the Maintenance Phase, you will continue to receive health and wellness tips and daily meal plans with slightly higher calories. By following the Maintenance Phase, you will turn the Challenge into a life-changing experience.
The Challenge is a live nutrition portal with updated meal plans for each Challenge. Once the Challenge is complete, the meal plans will transition into the Maintenance Phase on a higher calorie intake.
However, if you have a favorite recipe from a Challenge, you can always search our recipe library for the thousands of delicious recipes we have available.
To be in the running to win the global and studio prizes and to get the best possible results in the 8 Week Challenge, you will need to train with F45. However, even if you are not an F45 member, you may still access the Challenge nutrition portal, which contains meal plans, recipes, educational articles and videos to support you with your health and fitness goals.
Updating your stats is best done on the Challenge website via a desktop, rather than a mobile device.
Please follow the steps below:
Step1: Log into the Challenge portal
Step 2: Select ‘Stats’ (top of the dashboard)
Step 3: Edit your stats
Step 4: Select ‘update’
Please note: the red line always shows your current measurements.
Each person has varying nutritional needs. The amount of energy you need and food you consume each day will depend on your gender, age, body weight, level of exercise and general activity. Not only will energy needs vary from person to person, but your energy levels also vary on a day-to-day basis. As such, there is no one-size-fits-all approach.
When you consume less calories than you burn, you are in a calorie deficit. In order to lose weight, you must be in a calorie deficit. As such, it’s important to understand how many calories you need on a day-to-day basis.
The F45 Challenge is a calorie-controlled diet. The meal plans consist of approximately 1,900 calories for males and 1,300 for females. If you are training regularly, more often than not, you will need to add calories to your diet.
How do you know how many calories to consume (or not consume)? One way is to use a calorie calculator.
F45 recommends using the Mifflin St Jeor equation to estimate calorie needs.
The equation first determines your ‘basal metabolic rate,’ the number of calories your body needs to function at rest and to perform basic body functions. To determine your BMR, use the following formula:
MEN: Resting Metabolic Rate = (9.99 X weight) + (6.25 X height) – (4.92 X age) + 5
WOMEN: Resting Metabolic Rate = (9.99 X weight) + (6.25 X height) – (4.92 X age) – 161 Equations use weight in kilograms (kg), height in centimeters (cm).
Once you determine your BMR, you will need to determine your total daily energy expenditure (or ‘total daily calorie burn’). You can do this by multiplying your BMR by your activity level, as set out below.
1.2 If you are sedentary (little or no exercise) = BMR x 1.2
1.375 If you are lightly active (light exercise/sports 1-3 days/week) = BMR x 1.375
1.55 If you are moderately active (moderate exercise/sports 3-5 days/week) = BMR x 1.55 1.725 If you are very active (hard exercise/sports 6-7 days a week) = BMR x 1.725
1.9 If you are extra active (very hard exercise/sports & physical job or 2x training) = BMR x 1.9
The total number is your estimated daily calorie burn.
Generally, for healthy and sustainable weight loss, it is recommended that members consume 500 calories less than their total calorie burn for a day. However, keep in mind that individual needs vary.
As a general rule of thumb, adding 500 cal/day above your baseline energy requirements (those needed to maintain weight) in conjunction with including resistance training will result in muscle gain.
Importantly, you should not consume less calories than your BMR. Your body needs calories to function. If you consume too few, it can lead to health complications.
Below you will find a Calorie Guide with an average quantity of common food items and their caloric contribution. This can easily be added into meal plans if more calories are needed than our base plans provide.
Yes, it’s perfectly fine to have coffee.
You don’t need to be feeling hungry in order to lose weight. However, when calorie intake is reduced, there is a chance you may notice some feelings of hunger as your body adjusts. If this is the case, check the following:
Have I drunk enough water? Aim to drink a large glass of water approximately 20 minutes before each meal or snack, as well as sipping throughout the day. This can help with managing appetite, and also ensure you remain well-hydrated.
Have I included enough low-starch vegetables? Aim for at least five servings of these per day. Vegetables are a good source of fiber and a way to fill you up without adding lots of extra calories. A good visual for this is making sure at least half of your plate at lunch and dinner is salad/vegetables.
Am I following the nutrition guide? By including plenty of vegetables, high-quality protein and appropriate quantities of whole grains, you will be able to lose weight and avoid excruciating hunger.
It’s important to remember that while we want to be in a calorie deficit, ‘starving’ yourself or reducing your caloric intake too low is not advisable.
Check how many calories you need each day using the calorie calculation, and be sure to check in with yourself. Fatigue, energy levels and concentration levels can indicate if you’ve restricted your intake too low.
We recommend you take a ‘food-first’ approach with your nutrition, as most nutrients you require will be easy to consume from a nutritious diet. Supplements should be used as their name implies—to ‘supplement’ the diet. If you are worried about nutrition deficiencies, it is recommended you speak with a health professional so he or she can assess your individual needs.
Of course! Once you have worked out your estimated daily energy (calorie) needs, you can use our pre-made meal plans or create your own from our library of recipes.
We recommend that members avoid alcohol for the entire 8 Week Challenge period. Alcohol is referred to as ‘empty calories,’ as it contains no nutritional benefits and can be extremely high in sugar. If members choose to have a social drink during the Challenge, then we recommend two of the below choices, which are lower in calories:
If you have an intolerance or allergy to ingredients used in the meal plans, you can either adjust the recipe and swap out those ingredients, or swap in a different meal/snack of your choice from the Recipe Library. If the intolerance or allergy is to gluten or lactose, you can simply replace that ingredient for a gluten-free or lactose-free alternative.
It is recommended that, if choosing to use protein powder, you use high-quality, complete protein (with all 22 amino acids). For this reason, there are two forms of protein that the F45 Nutrition Team recommends: Whey Protein Isolate (WPI) or a plant-based protein that contains a combination of brown rice and pea protein. F45 Fuel proteins are either a WPI or a Vegan Protein, which is a mix of brown rice and pea protein.
WHEY PROTEIN ISOLATE
Whey protein exists in two forms: Whey Protein Isolate (WPI) and Whey Protein Concentrate (WPC). WPI undergoes a further processing technique, making it more readily available to our bodies for absorption as compared to WPC, which is a slow-release form of protein.
PLANT-BASED (BROWN RICE + PEA PROTEIN)
Plant-based protein sources rarely contain a complete amino acid profile, which is why combining a variety of protein-rich, plant-based foods is important in order to obtain all of the essential amino acids. For example, brown rice protein is low in lysine, whereas pea protein is rich in lysine, which is why a protein blend of the two is highly beneficial. Lysine plays an important role in the maintenance and synthesis of skeletal muscle tissue, which is essential in helping your body rebuild muscle tissue after a workout.
PROTEIN POWDER GUIDELINES